ပုꨓ္ꨳꨕြꨓ္းꨟဝ္းꨟꨣးတꨤင္းသꨱင္း

မ္ꨮꨲသုင္ပီꨳꨓြင္ꨵတꨯးꨟဝ္းꨁꨣꨳတꨤင္းသꨱင္ꨳေꨡꨣꨳ
မူိဝ္လꨱဝ္မꨤꨓ္ꨳꨁဝ္ꨕꨰꨓ္ꨀꨤꨓ္မꨣး ꨟ္ꨮꨳꨅꨤဝ္းꨁူိဝ္းꨀူꨶꨁူိဝ္းꨁူိဝ္းꨟꨱတ္းသုိꨀ္းပꨓ္ꨁဝ္ ꨓꨯꨓꨓ္ꨵ
ပီꨳꨓြင္ꨵꨟဝ္းꨁꨣꨳတꨤင္းသꨱင္ꨳ ꨡမ္ꨲတိုꨓ္သꨤꨓ္ꨳေသꨡိတ္းꨁꨣꨳꨟꨣꨵ
ယꨣꨲထꨤင္ꨲလꨱꨀ္ꨵလြင္ꨳ ꨕꨰꨓ္္ꨀꨤꨓ္ꨁဝ္ꨁꨣꨳꨓꨣ
ပူိꨓ္ꨳေတꨕူꨉ္ꨳမုꨉ္ꨵ ꨅꨤဝ္းꨁူိဝ္းꨟဝ္းပꨰတ္ꨳမူတ္းယဝ္ꨳ
တြꨓ္ꨳတꨣꨲꨕြင္းယꨤမ္းမူိဝ္ꨳလꨱဝ္ꨓꨯꨵ ꨟဝ္းꨁꨣꨳမီးသꨱꨓ္ꨳတꨤင္းေတလူိꨀ္ꨳသြင္သꨱꨓ္ꨳꨀူꨉ္းယဝ္ꨳꨁꨣꨳ ဝူꨓ္ꨵတူꨉ္းလီလီꨁꨣꨳꨬလꨳ
ꨟဝ္းေတꨡꨱꨓ္းယြမ္းတူဝ္ꨟဝ္းေသꨟꨱတ္းသုိꨀ္းꨁဝ္္ꨟꨣ ꨡမ္ꨲꨓꨓ္ေတꨡြꨓ္ꨀꨓ္ꨟꨱတ္းသုိꨀ္းတꨯးꨁꨣꨳꨟုိဝ္
ေပꨣးဝꨣꨳ ပီꨰꨳꨓြင္ꨵတꨯးꨟဝ္းꨁꨣꨳ သူꨓ္ꨅ္ꨮေတꨡꨱꨓ္းꨟꨤပ္ꨲꨀꨤꨓ္ꨅꨤဝ္းꨁူိဝ္းꨟဝ္းꨓꨯ လꨯꨳငိꨓ္းꨁꨤဝ္မꨣးဝꨣꨳ ꨅူမ္းသုိꨀ္းပြတ္းꨅꨤꨓ္း ꨡꨓ္ပꨱꨓ္ RCSS ꨓꨓ္ꨵေတယုိꨓ္းမုိဝ္းꨟပ္ꨵတြꨓ္ꨳပီꨳꨓြင္ꨵတꨯးꨟဝ္းꨁꨣꨳ ꨀူꨶတီꨳꨀူꨶꨡုိင္ꨲ ေသꨡမ္ꨀꨣး သင္ဝꨣꨳလုꨀ္ꨳလꨤင္းꨀꨮꨣꨲꨟꨤပ္ꨲꨀꨤꨓ္ယဝ္ꨵ ꨀူဝ္ေပꨣꨳꨬမꨳတꨤင္းလင္ယꨤပ္ꨅ္ꨮ ꨓꨯꨅုိင္ ꨟပ္ꨵပꨣးတꨤင္းေပꨣꨳꨬမꨳလုꨀ္ꨳꨓꨯꨁꨣꨳေꨡꨣꨳ
သင္ဝꨣꨳပꨱꨓ္ပꨤꨓ္သြꨓ္ပိင္ꨉꨣꨵ ꨓꨯꨅုိင္ေတသြꨓ္ပꨓ္ပꨤꨯးပိင္ꨉꨣꨲပꨓ္ ꨓꨯꨁꨣꨳေꨡꨣꨳ
ပြꨀ္ꨳꨓꨯꨵ ꨀမ္းꨓꨯꨵ ꨟဝ္းꨁꨣꨳထုꨀ္ꨲလီဝူꨓ္ံꨀတ္ꨵꨀတ္ꨵ ေသယꨣꨲေပꨀုမ္ꨲꨓြꨓ္းꨘꨓ္ယူꨲꨁꨣꨳ ပုꨓ္းꨕြꨓ္းꨡꨓ္ꨓꨯꨵ ပꨱꨓ္ပုꨓ္ꨳꨕြꨓ္းꨟဝ္းꨁꨣꨳ ေꨀꨣꨵꨡꨓ္မီးလူိတ္ꨳတꨯး ꨀူꨶေꨀꨣꨵꨁꨣꨳေꨡꨣꨳ
(ꨡမ္ꨲꨓꨓ္ꨟဝ္းꨁꨣꨳꨡမ္ꨲဝူꨓ္ꨵလုိꨀ္ꨵလုိꨀ္ꨵေသ ေတꨡြꨓ္ꨀꨓ္ပꨱꨓ္ ꨓမ္ꨵꨓ္ꨮးမုိဝ္း ꨕူꨳꨁꨱꨓ္ꨁꨣꨳꨟုိဝ္)
(ꨡမ္ꨲꨓꨓ္ꨟဝ္းꨁꨣꨳ ꨁ္ꨮꨳပꨱꨓ္သင္ပꨱꨓ္ ေတꨀူမ္ꨳꨟူဝ္ ေသꨟꨤပ္ꨵꨡဝ္ꨡꨓ္ေတပꨱꨓ္မꨣး ꨓꨓ္ꨵꨁꨣꨳꨟုိဝ္)
မီးလြင္းꨁ္ꨮꨳပꨓ္တꨤင္းꨟꨓ္ထုိင္ ꨅုိင္ꨵꨟုိဝ္ေꨀꨣꨳပꨓ္လꨯꨳယူꨲꨁꨣꨳ

ꨅူဝ္ꨳပꨤꨓ္ꨟဝ္းꨟꨣး

ꨅူဝ္္ꨳပꨤꨓ္္ꨡꨓ္္ဝꨣꨳꨓꨯꨵေတ ပꨱꨓ္္သꨱꨓ္္ꨳတꨤင္္းသူိဝ္္ꨲမြꨀ္ꨲဝꨯꨵꨡမ္ꨲꨅ္ꨮꨳ
ꨅူဝ္းပꨤꨓ္ꨡꨓ္ဝꨣꨳꨓꨯꨵꨁ္ꨮꨳပꨱꨓ္တꨤင္းသူိဝ္ꨲမြꨀ္ꨲဝꨯꨲေꨀꨣꨳလီ ပꨱꨓ္သꨱꨓ္ꨳတꨤင္းသူိဝ္ꨲꨓꨤမ္ဝꨯꨵေꨀꨣꨳလီ တꨀ္းေတလꨯꨳပꨱꨓ္ꨕူꨳ ေꨀꨣꨵꨡꨓ္ ေတꨣꨲသူꨳလတ္းꨁꨤမ္ꨳ ꨡြင္ေပꨵမꨓ္းꨀꨮꨣꨲလꨯꨳꨀူꨉ္းယဝ္ꨳ

ေပꨣးမီးတꨤင္းꨟꨀ္ꨵ

ေပꨣးမီးတꨤင္းꨟꨀ္ꨵေꨀꨣꨳ လြင္ꨳယုမ္ꨲယမ္ꨀူိဝ္းထုိဝ္ ꨟူꨵမီးယဝ္ꨳ
ေပꨣးလြင္ꨳယုမ္ꨲယမ္ꨀူိဝ္းထုိဝ္ꨬꨡꨲေꨀꨣꨳ လြင္ꨳꨟꨀ္ꨵေတမြတ္ꨲꨟꨤꨯ
တꨤင္းမုင္းမြင္းေတသုမ္းဝြတ္ꨳေသသꨱင္တြꨯꨲပူꨀ္း တီꨳꨘꨀ္းတူꨅင္းေတလင္
ꨡမ္ꨲꨓꨓ္ေꨀꨣꨳ ေတတူဝ္ꨳတꨓ္းဝꨯꨵတꨣꨲတꨤင္ꨲေꨀꨣꨵ

လြင္ꨳေမꨣꨟꨓ္ꨁုိꨓ္းတူဝ္ꨅဝ္ꨳꨀဝ္ꨲ

ꨓ္ꨮးသတ္းတဝꨣꨲတꨤင္းသꨱင္ꨳꨓꨯꨵ ꨡꨓ္ꨅꨤင္ꨳေမꨣꨁုိꨓ္းꨟꨱတ္းꨟ္ꨮꨳꨅဝ္ꨳꨀဝ္ꨲ လꨯꨳလီ လꨯꨳပꨱꨓ္ လꨯꨳꨀတ္း လꨯꨳယꨱꨓ္ ꨓꨯꨵမီးꨀူꨓ္းꨟဝ္း ꨀူꨉ္းယဝ္ꨳ။
ꨡꨓ္ဝူꨓ္ꨵဝꨣꨳꨡမ္ꨲပꨱꨓ္လꨯꨳꨓꨯꨓꨓ္ꨵ သင္တူဝ္ꨡမ္ꨲꨟꨱတ္းꨓꨯꨵ တုိꨓ္းဝꨣꨳꨡမ္ꨲပꨱꨓ္လꨯꨳ။
ေꨀꨣꨵꨡꨓ္ꨟꨓ္ꨁုိꨓ္းလြင္ꨳယူပ္ꨳယြမ္း ꨬလꨳတꨤင္းꨕိတ္းꨅဝ္ꨳꨀဝ္ꨲ ꨓꨓ္ꨵꨡမ္ꨲသူꨳလꨣꨳလီꨳမီးꨓꨤꨓ္းမီးꨓꨣꨲ။

ꨟꨀ္ꨵꨟုိဝ္ꨡမ္ꨲꨟꨀ္ꨵေတꨵ

လြင္ ꨳသုိဝ္ꨳယူဝ္း ꨬလꨳ မီးသိတ္ꨳꨅꨣꨲ ꨓꨯꨵ ေတပꨱꨓ္ငဝ္ꨳꨟꨤꨀ္ꨳလူင္တꨤင္းꨟꨀ္ꨵယဝ္ꨳ။
ꨀူꨉ္းꨀꨣꨳ ယꨣꨲꨡဝ္တꨤင္းꨟꨀ္ꨵꨓꨯꨵ ဝꨯꨵတီꨳပꨤꨯသူပ္းꨀူꨉ္း တꨤင္းꨟꨀ္ꨵꨓꨯꨵꨟ္ꨮꨳမꨓ္းလုꨀ္ꨵတီꨳ ꨟူဝ္ꨅ္ꨮေသꨡြꨀ္ꨲမꨣး ေပꨣးꨡမ္ꨲꨓꨓ္တꨤင္းꨟꨀ္ꨵꨡꨓ္ဝꨣꨳ ꨓꨓ္ꨵေꨀꨣꨳ ေတꨡမ္ꨲမꨓ္ꨳꨀုိမ္းလꨯꨳ။

why are they important?

Why are they important?

Fruit and vegetables of differing colours contain diverse mixtures of phytonutrients (protective plant compounds). These can act as powerful antioxidants, protecting the body from harmful free radicals and helping to protect against certain chronic diseases such as cancer. Some fruit and vegetables are labelled as 'superfoods' because they contain high concentrations of some phytonutrients, particularly antioxidants, which appear to be beneficial to health.

Blueberries - contain flavonoids that can improve circulation and help defend against infection

Broccoli - rich in the antioxidants vitamin C and beta-carotene, as well as folate, all of which can protect against cardiovascular disease and cancer

Tomatoes - rich in lycopene, a powerful antioxidant that can protect against harmful free radicals

Linseeds - rich in omega-3 fatty acids, which may help control cholesterol levels

But variety is the key. In addition to these phytonutrients, each variety of fruit and vegetables contains its own combination of vitamins, minerals and fibre. Choosing a variety throughout the day will provide a diverse package of essential nutrients.

Nauk sai tah

I think i

who care (Thai)

ꨓြင္ꨵေတမꨣးယူꨲ

လမ္းꨬမꨳပꨱင္း

မြင္းꨓြင္ꨵꨡြꨓ္ꨅ္ꨮ

Until you

when i fall in love

Cry On My Shoulder

stress

Feeling like there are too many pressures and demands on you? Losing sleep worrying about tests and schoolwork? Eating on the run because your schedule is just too busy? You're not alone. Everyone experiences stress at times — adults, teens, and even kids. But there are ways to minimize stress and manage the stress that's unavoidable.

What Is Stress?

Stress is a feeling that's created when we react to particular events. It's the body's way of rising to a challenge and preparing to meet a tough situation with focus, strength, stamina, and heightened alertness.
The events that provoke stress are called stressors, and they cover a whole range of situations — everything from outright physical danger to making a class presentation or taking a semester's worth of your toughest subject.
The human body responds to stressors by activating the nervous system and specific hormones. The hypothalamus signals the adrenal glands to produce more of the hormones adrenaline and cortisol and release them into the bloodstream. These hormones speed up heart rate, breathing rate, blood pressure, and metabolism. Blood vessels open wider to let more blood flow to large muscle groups, putting our muscles on alert. Pupils dilate to improve vision. The liver releases some of its stored glucose to increase the body's energy. And sweat is produced to cool the body. All of these physical changes prepare a person to react quickly and effectively to handle the pressure of the moment.
This natural reaction is known as the stress response. Working properly, the body's stress response enhances a person's ability to perform well under pressure. But the stress response can also cause problems when it overreacts or fails to turn off and reset itself properly.

Good Stress and Bad Stress

The stress response (also called the fight or flight response) is critical during emergency situations, such as when a driver has to slam on the brakes to avoid an accident. It can also be activated in a milder form at a time when the pressure's on but there's no actual danger — like stepping up to take the foul shot that could win the game, getting ready to go to a big dance, or sitting down for a final exam. A little of this stress can help keep you on your toes, ready to rise to a challenge. And the nervous system quickly returns to its normal state, standing by to respond again when needed.
But stress doesn't always happen in response to things that are immediate or that are over quickly. Ongoing or long-term events, like coping with a divorce or moving to a new neighborhood or school, can cause stress, too.
Long-term stressful situations can produce a lasting, low-level stress that's hard on people. The nervous system senses continued pressure and may remain slightly activated and continue to pump out extra stress hormones over an extended period. This can wear out the body's reserves, leave a person feeling depleted or overwhelmed, weaken the body's immune system, and cause other problems.

Yoga

Yoga: Meditation and Breathing

Most people think of yoga as poses and exercises that make the body more flexible and strong. But what many don't know is that meditation and breathing are important parts of yoga.
Want to manage your anger so you don't feel you're always on the verge of blowing up? Want to feel less stressed and juggle all the things going on in your life? Need to focus better in class or while you do your homework? Yoga poses can help. But meditation and breathing really round out those benefits.

Meditation and Visualization

Meditation is a way to get quiet, calm, and focused. It trains your mind to slow down, relax, and stay positive. Meditating for just a few minutes a day can help you feel centered, balanced, and more in control — even during the times when you're not actually meditating.
Making meditation one of your daily routines (like brushing your teeth) can help you feel more grounded when it seems like you're being pulled in a million directions.
Here are some meditation exercises to try:

Focus on the Breath

Try this as soon as you get home from school:

• Close your door, set a timer for 3-5 minutes, and find a comfortable place to sit.
• Close your eyes and focus on your breathing.
• As you inhale, think about your lungs inflating, your ribs expanding, and the breath moving through your nasal passages.
• As you exhale, think about your lungs deflating and the breath rushing out of your nasal passages.
• If your mind starts to wander, calmly say to yourself "thinking" and then turn your attention back to your breath.

Visualize Success

This is a great thing to do when you feel stressed about something that's coming up like a big test, sports game, or performance:

• Set a timer for 3-5 minutes. Find a comfortable place to sit.
• Close your eyes and picture things going well.
• Visualize yourself feeling prepared and in control as you sit down for your test, or kicking the winning goal in soccer, or landing the lead role at your drama audition.

Visualization doesn't take the place of actual preparation. But it can help you feel confident and manage the negative thinking that sometimes goes with stress.

How much sleep do i need?

• Most teens need about 8½ to more than 9 hours of sleep each night. The right amount of sleep is essential for anyone who wants to do well on a test or play sports without tripping over their feet. Unfortunately, though, many teens don't get enough sleep.

Why Aren't Teens Getting Enough Sleep?

• Until recently, teens were often given a bad rap for staying up late, oversleeping for school, and falling asleep in class. But recent studies show that adolescent sleep patterns actually differ from those of adults or kids.
• These studies show that during the teen years, the body's circadian rhythm (sort of like an internal biological clock) is temporarily reset, telling a person to fall asleep later and wake up later. This change in the circadian rhythm seems to be due to the fact that the brain hormone melatonin is produced later at night for teens than it is for kids and adults. This can make it harder for teens to fall asleep early.
• These changes in the body's circadian rhythm coincide with a time when we're busier than ever. For most teens, the pressure to do well in school is more intense than when they were kids, and it's harder to get by without studying hard. And teens also have other time demands — everything from sports and other extracurricular activities to fitting in a part-time job to save money for college.

• Early start times in some schools may also play a role in this sleep deficit. Teens who fall asleep after midnight may still have to get up early for school, meaning that they may only squeeze in 6 or 7 hours of sleep a night. A couple hours of missed sleep a night may not seem like a big deal, but can create a noticeable sleep deficit over time.

လြꨀ္းလꨤꨯးꨀူꨓ္းꨓုမ္ꨲလီ

ꨀူꨓ္းꨓုမ္ꨲꨡꨓ္ဝꨣꨳꨓꨯꨵ ေတလꨯꨳေမꨣယုမꨲ္ယမ္တူဝ္ꨅဝ္ꨳꨀဝ္ꨲ ꨬလꨳ ပူိင္ꨳꨡိင္တူဝ္ꨅဝ္ꨳꨀဝ္ꨲ ေတလꨯꨳလူင္ꨵလꨰꨓ္ꨲေသ ꨬꨓတꨤင္းꨀတ္ꨵꨁꨰꨓ္ꨲ ေသꨡꨓ္ꨡꨓ္ ပꨤꨯးပိင္ꨲꨉꨣꨲꨟုိဝ္၊ ပꨤꨯးယုမ္ꨲယမ္ꨀူိဝ္းထုိဝ္ꨟုိဝ္၊ ပꨤꨯးꨀပ္းသို္ပ္ꨲတိတ္းေတꨣꨲ ꨓ္ꨮးတူင္ဝူင္ꨳꨀူꨓ္းꨟူိဝ္ (social network) ၊ ပꨤꨯးလြင္ꨳꨀပ္းသုိပ္ꨲတꨤင္းꨀꨣꨵ တꨤင္းꨁꨤꨯꨟူိဝ္ ꨵꨵꨵꨵꨅꨣꨵꨀꨮꨣꨲꨅုိဝ္းꨓꨯꨵꨵꨵꨵꨵꨵꨵꨵꨵꨵꨵꨵ ꨅဝ္ꨳꨀဝ္ꨲပꨱꨓ္ꨀူꨓ္းလူင္ꨵလꨰꨓ္ꨲꨘꨤꨯꨲလ္ꨮယဝ္ꨵ၊ (သင္ဝꨣꨳပꨯꨲတꨱမ္ထူꨓ္ꨳ ꨅုိင္ ꨡဝ္ꨓꨯꨵꨀꨮꨣꨲꨓꨣꨳ သုိပ္ꨲꨁတ္းꨅ္ꨮꨀꨮꨣꨲေꨀꨣꨳပꨯꨲ တူꨀ္းလိုꨓ္းꨓင္ꨀဝ္ꨲꨁꨣꨳ။

ꨟ္ꨮꨳေမꨣယူꨲꨅြမ္းသူိင္ꨲဝꨰတ္ꨵလြမ္ꨵ

• ၾꨕꨣးပꨱꨓ္ꨅဝ္ꨳꨟဝ္းꨁꨣꨳ ယꨤမ္ꨳသင္သြꨓ္ဝꨯꨵဝꨣꨳ ꨸ꨕူꨳꨁꨱꨓ္လူင္ꨡꨓ္ꨡꨤမ္းꨓꨤပ္ꨳမꨓ္းယ္ꨮꨓꨓ္ꨵ ꨡမ္ꨲလီꨀူဝ္တꨤꨓ္ꨲ ꨅ္ꨮꨟဝ္းꨡꨓ္မီးေလꨣးꨕမꨤꨀ္းယꨲ္ꨮ၊ လြင္ꨳꨅꨤꨓ္ꨳꨅင္းေသမီးꨅ္ꨮꨁ္ꨮꨳတြပ္ꨲတꨰꨓ္းမꨤꨀ္ꨳယ္ꨮꨲ ꨬလꨳ လြင္ꨳꨁီꨲေꨀꨵ ေသꨵသြမ္းမꨤꨀ္ꨳယ္ꨮꨲ တꨤင္းဝူꨓ္ꨵꨅုိဝ္းꨓꨯꨵေတပꨱꨓ္ꨕူꨳꨁꨱꨓ္လူင္ တꨣꨲꨅဝ္ꨳꨀဝ္ꨲ꨸ ꨀူꨉ္းꨓꨯၾꨕꨣးပꨱꨓ္ꨅဝ္ꨳꨟဝ္းလꨯꨳပူင္ သြꨓ္ဝꨯꨵꨓင္ꨓꨯꨵေꨡꨣꨳ။
• ꨀူꨓ္းꨡမ္ꨲေမꨣယူꨲꨅြမ္း သꨤꨯငꨤꨯꨬလꨳသူိင္ဝꨰတ္ꨵလြမ္ꨵ ꨡꨓ္ပꨱꨓ္ꨡꨓ္မီးယူꨲꨓꨯꨵ မူိꨓ္ꨓင္တꨤင္း ꨀူꨓ္း တꨤꨯꨀူꨉ္းယဝ္ꨳ။
• လြင္ꨳꨅꨱမ္ꨳဝꨤꨓ္ꨓꨯꨵ ပꨱꨓ္လြင္ꨳꨡမ္ꨲယူꨲလီ၊  လြင္ꨳꨁူမ္ ꨓꨯꨵပꨱꨓ္ယꨣꨳယꨣꨡꨓ္ꨓူိင္ꨳ။
• လြင္ꨳယြင္ꨳꨡꨤမ္းꨓꨯꨵ ေတပꨱꨓ္လြင္ꨳဝꨤꨓ္ ေသေပꨣးလြင္ꨳဝꨤꨓ္မ္ꨮး ꨓမ္မꨣးေꨀꨣꨳ ေတပꨱꨓ္လြင္ꨳꨡမ္ꨲ ယူꨲလီတꨣꨲတူဝ္္ꨟဝ္းေꨡꨣꨳ။
• လြင္ꨳပူိꨓ္ꨳေသꨵေꨓးꨓꨯꨵ ေတပꨱꨓ္လြင္ꨳꨁူမ္ ယꨣꨳꨁူမ္ꨓꨯꨵꨅꨤင္ꨳေမꨣꨟꨱတ္းꨟ္ꨮꨳ ꨟꨤꨯလြင္ꨳယူꨤလီေꨡꨣꨳ။ (လြင္ꨳေသꨵေꨓးပူိꨓ္ꨳꨓꨯꨵ ꨟဝ္းလူဝ္ေမꨣထတ္းသင္ တူꨉ္းေသ ေမꨣမူꨓ္ꨵေမး ) ေတလꨯꨳေမꨣယြမ္းꨟꨤပ္ꨵ လြင္ꨳေသꨵေꨓး ယꨣꨲေပꨀူဝ္လြင္ꨳေသေꨓး၊ လူဝ္ေမꨣတူꨉ္း တꨤင္းꨕိတ္း တူဝ္ꨅဝ္ꨳꨀဝ္ꨲေသ ေမꨣမူꨓ္ꨵေမးꨀꨓ္ꨁꨣꨳေꨡꨣꨳ ꨡူꨉ္းေꨀꨣꨵꨁဝ္တꨤင္းလꨤꨯ။

(ပိꨓ္ꨲꨕꨣꨵသꨣꨵဝꨯꨵတီꨳ ပပ္ꨵK.SRI DHAMMANANAN ꨁꨣꨳေꨡꨣꨳ) သင္ဝꨣꨳမီးလြင္ꨳꨕိတ္းꨀꨮꨣꨲꨓꨯ ꨁꨮꨤင္းပꨓ္ꨡိတ္းꨓုိင္ꨳꨁꨣꨳ

တြꨓ္ꨳတꨣꨲꨀုမ္ꨳထိင္ꨅ္ꨮ

ꨅ္ꨮꨀူꨓ္းꨟဝ္းꨓꨯꨵꨀုမ္းထိင္းဝꨯꨵ ꨓူိဝ္တူဝ္ꨟဝ္းတꨤင္းꨓမ္ယဝ္ꨳꨓꨯꨀူꨶေꨀꨣꨵ ေꨀꨣꨳꨟူꨵꨀꨓ္ယူꨲေသတꨣꨵ ꨀူꨉ္းꨀꨣꨳꨀူꨓ္းꨟဝ္းꨓူိင္ꨳေꨀꨣꨵꨡမ္ꨲယူꨲလီꨡꨓ္ဝꨣꨳꨓꨓ္ꨵေꨀꨣꨳꨀꨱဝ္ꨲလူꨉ္ꨳꨅ္ꨮꨟဝ္းꨕြင္ꨳꨓꨯ ꨀမ္ꨳꨕြင္ꨳေတလုိမ္း ꨁုꨀ္းꨅ္ꨮလꨯꨳꨵꨵꨵꨵꨵꨵꨵꨵꨵꨵꨵꨵꨵ ။ꨀꨱဝ္ꨲလူꨉ္ꨳꨅ္ꨮꨟဝ္းေသꨬလꨳꨡမ္ꨲယူꨲလီေသꨡမ္ꨲꨀꨣး ေမꨣꨅꨤင္ꨳတꨤꨯꨀြပ္ꨳမꨓ္းꨀြꨓ္ꨲꨁꨣꨳေꨡꨣꨳ။

ꨅ္ꨮꨟဝ္းꨓꨯꨵ ေပꨣးဝူꨓ္ꨵလြင္ꨳꨅုိဝ္ꨳꨅ္ꨮꨳ၊ လꨤꨯးꨁတ္းꨅ္ꨮ ꨅုိဝ္ꨳꨅ္̒ꨮꨳ၊ လꨤꨯးပြင္ꨅ္ꨮ ꨅုိဝ္ꨳꨅ္ꨮꨳ ꨁꨤဝ္းယꨤမ္းမူိဝ္ꨳတူဝ္ꨅဝ္ꨳꨀဝ္ꨲ ဝူꨓ္ꨵလီလီꨓꨓ္ꨵ ေတပꨱꨓ္လြင္ꨳမီးꨕြꨓ္းလီ တꨣꨲတူဝ္ꨬလꨳꨅ္ꨮꨟဝ္း ꨅꨤတ္ꨳပꨤꨓ္ꨟဝ္း။ ပꨤꨯးဝူꨓ္ꨵꨅုိဝ္ꨳꨅ္ꨮꨳꨬလꨳ လြင္ꨳဝူꨓ္ꨵꨀꨮꨤင္ꨳꨓꨯꨵ ေတပꨱꨓ္ယꨣꨳꨟꨰင္းလူင္ တြꨓ္ꨳတꨣꨲပꨤꨯးယူꨲလီ ꨬလꨳ ꨅꨤတ္ꨳပꨤꨓ္ꨟဝ္း။

Control your mind

• Man's mind influences his body profoundly.If allowed to function the viciously and entertain un-wholesome thoughts, mind can cause disaster,can even kill a being; but it can also cure a sick body. when the mind is concentrated on right thoughts with right effort and understanding the effect it can produce is immense.a mind with pure and wholesone thoughts really does lead to healthy relaxed living.
• Buddha said:"No enemy can harm one so much as one's own thoughts of craving, thoughts of hate, thoughts of jealousy and so on".
• A man who dose not know how to adjust his mind according to circumstances would be like a corpse in a coffin.
• Turn your mind to yourself, and try to find pleasure within yourself, and you will always find therein an infinite source of pleasure ready for your enjoyment.

လြင္ꨳယꨣꨵꨓ္ꨮးꨬꨀꨳꨀꨤင္တꨤင္းꨟꨀ္ꨵ

Ø  မီးꨀူꨓူူ္းꨬသꨲသူꨓ္္ꨳꨟꨮ္္ꨮꨳတꨰꨀ္္ꨲꨀꨓ္။

Ø  မီꨳꨀူူꨓ္းထီꨵသꨤမ္ꨁဝ္ꨳမꨣး (ꨘꨤꨯꨲꨟဝ္းꨟုိဝ္ ꨘꨤꨯꨲꨁဝ္)။

Ø  ꨅꨓ္ꨵထꨤꨓ္္ꨳꨁဝ္ꨬလꨳ ꨟဝ္းပꨰꨀ္္ꨲပူိင္ꨀꨓ္္ꨓꨣꨲꨬလꨳသင္။္

Ø  လြင္ꨳꨡꨣꨲယုꨵꨟꨤင္ꨲꨀꨓ္္ꨓꨣꨲ။

Ø  ꨁꨤဝ္းယꨤမ္းလုိဝ္ꨳꨡမ္ꨲမꨰꨓ္္ꨳမူိဝ္ꨳလꨱဝ္ꨀꨓ္ꨬလꨳသင္။

ꨟꨮ္ꨳေမꨣတူꨉ္းတꨤင္းꨟꨀ္ꨵ

(တꨤင္းꨟꨀ္ꨵꨅꨰတ္း)

• မီးꨅမ္ꨀꨓ္ေꨀꨣꨳꨡုꨓ္ꨲꨅꨮ္၊ မီးꨀꨯꨀꨓ္ေꨀꨣꨳ ꨅꨮ္ထုိင္။
• ယꨣꨲထꨤင္ꨲလꨱꨀ္ꨵꨓူိဝ္ေꨀꨣꨵꨟꨀ္ꨵ လူဝ္လꨯꨳယုမ္ꨲယမ္ꨀꨓ္။
• ပꨱꨓ္လြင္ꨳတုꨀ္ꨵေꨀꨣꨳယဝ္ꨵ လြင္ꨳသူိဝ္းမꨣးေꨀꨣꨳယဝ္ꨵ ꨟဝ္းဝူꨓ္ꨵဝꨣꨳꨁဝ္ပꨱꨓ္တီꨳပုိင္ꨳꨡိင္ꨟဝ္း။
• ပꨱꨓ္လြင္ꨳꨟꨤꨯꨵꨟꨤꨯꨵမꨣးတꨤꨓ္ꨲꨟုိဝ္ေꨀꨣꨳယဝ္ꨵ လြင္ꨳꨟꨀ္ꨵꨬတꨵမꨓ္ꨳꨀုိမ္းယူꨲတꨣꨲေသꨲ။
• ꨟꨮ္ꨳပြင္ꨅꨮ္ꨀꨓ္တꨤင္းသြင္ꨘꨤꨯꨲေသ၊ ယꨣꨲꨟꨱတ္ꨳꨟꨮ္ꨳꨀꨓ္တုိဝ္ꨵꨅꨮ္။
• ꨡမ္ꨲꨅꨰꨀ္ꨲꨬꨕ ꨅꨓ္ꨵထꨤꨓ္ꨳေသꨟꨀ္ꨵ။
• ꨟꨮ္ꨳပုိတ္ꨲꨅꨮ္ေသ တုိငꨲ္ပꨤင္ꨲꨡုပ္ꨡူဝ္းꨀꨓ္လꨯꨳ၊ ꨡမ္ꨲလပ္ꨵ ဝꨯꨵ
• ေꨀꨣꨵꨟꨀ္ꨵꨟဝ္းꨓꨯꨵ မီးꨀꨣꨳꨁꨓ္တြꨓ္ꨳတꨣꨲꨓꨮ္းꨅꨤတ္ꨳပꨤꨓ္ꨟဝ္း၊ (သင္ဝꨣꨳꨡမ္ꨲမီးꨁဝ္ ꨟဝ္းလꨯꨳသုမ္းꨀꨮꨣꨲꨡꨓ္မီးꨀꨣꨳꨁꨓ္)
• ꨁꨮ္ꨳꨟူမ္ꨳꨅꨤတ္ꨳပꨤꨓ္ ꨅြမ္းꨀꨓ္ေသ၊ ꨁꨮ္ꨳꨟူမ္ꨳꨓꨣꨳꨀꨤꨓ္ꨅြမ္းꨀꨓ္ꨀꨮꨣꨲ။
• ꨁꨮ္းꨟူမ္းတုꨀ္ꨵꨟူမ္ꨳသူိဝ္းꨅြမ္းꨀꨓ္။

ေဖျမင့္ေရးတဲ့ စာအုပ္တစ္အုပ္ထဲက ....

လူေတြသည္၊ အေၾကာင္းအက်ိဳးမသိ၊
က်ဳိးေၾကာင္းဆင္ျခင္ျခင္းလည္းမရွိ၊
အတၱစိတ္လည္းမ်ားလွ၏။
မည္သို႔ျဖစ္ေစ၊ ေမတၱာထားလိုက္ပါ။
လူေတြသည္၊ ေကာင္းေသာအမွု သင္မည္မွ်ျပဳေသာ္လည္း
မရုိးမသား ကိုယ္က်ဳိးစီးပြားအတြက္ပါဟု စြပ္စြဲၾကလိမ့္ဦးမည္။
မည္သို႔ျဖစ္ေစ၊ ေကာင္းေသာအမွုကို ျပဳျမဲျပဳပါ။
သင္ေအာင္ျမင္ျပီဆိုလွ်င္၊
သင့္၌မိတ္ေဆြအတုအေယာင္မ်ားေရာ၊
ရန္သူစစ္စစ္မ်ားပါရရွိလာလိမ့္မည္။
မည္သို႔ျဖစ္ေစ၊ ေအာင္ျမင္ရန္သာ အားထုတ္ပါ။
ရုိးေျဖာင့္ျခင္း၊ ပြင့္လင္းစြာ စကားဆိုျခင္းတို႔ေၾကာင့္
သင့္မွာ ထိခိုက္စရာေတြၾကံဳခ်င္ၾကံဳရလိမ့္မည္။
မည္သို႔ျဖစ္ေစ၊ ရုိးေျဖာင့္ပြင့္လင္းစြာသာ ေျပာဆိုဆက္ဆံပါ။
သင္ယေန႔ျပဳသည့္ေကာင္းေသာအမွဳကို
မနက္ျဖန္သူတို႔ ေမ့ေလ်ာ့ေကာင္း ေမ့ေလ်ာ့ၾကလိမ့္မည္။
မည္သို႔ျဖစ္ေစ၊ ေကာင္းေသာအမွဳကိုျပဳျမဲျပဳပါ။
အၾကီးအက်ယ္ဆံုး စိတ္ကူးဥာဏ္ရွိသည့္ အျမင့္မားဆံုးပုဂ္ဂိုလ္ သည္လည္း
အႏုံခ်ာဆံုးစိတ္ထားရွိသည့္
အေသးမႊားဆံုး လူထံ
ေ၀ဖန္ျခင္းကဲ့ရဲ႕ အပုပ္ခ်ျခင္းခံခ်င္ခံႏိုင္သည္။
မည္သို႔ျဖစ္ေစ၊ ၾကီးၾကီးက်ယ္က်ယ္ ျမင့္ျမင့္မားမားသာစဥ္းစား ၾကံစည္ပါ။
လူေတြသည္ နိမ့္ပါးသူေအာက္လူမ်ားကို ေစတနာပိုတတ္သည္ဆိုေသာ္လည္း
(လက္ေတြ႔၌ ) အေပၚစီးရသူ ထိပ္ဆံုးလူမ်ားေနာက္သို႔သာ လိုက္ပါတတ္ၾကသည္။
မည္သို႔ပင္ျဖစ္ေစ၊ အခ်ိဳ႔ေသာ နိမ့္ပါးသူ ေအာက္လူတို႔အတြက္ ရပ္တည္ေပး
တိုက္ပြဲ၀င္ေပးပါ။
ႏွစ္ေပါင္းမ်ားစြာ သင္တည္ေဆာက္ခဲ့ေသာအရာသည္
ေန႔ခ်င္းညခ်င္း ျဖိဳလွဲဖ်က္ဆီးျခင္း ခံခ်င္ခံရလိမ့္မည္။
မည္သို႔ျဖစ္ေစ၊ တည္ေဆာက္စရာရွိတာ ဆက္၍သာတည္ေဆာက္ပါ။
ကမာၻေလာကအတြက္ အေကာင္းဆံုးကို သင္ေပးလ်က္လည္း၊ သင့္အား
ခါးသည္းနာက်ည္းဖြယ္ တံု႕ျပန္ေကာင္းတံု႕ျပန္လိမ့္မည္။
မည္သို႔ျဖစ္ေစ၊ သင့္မွာ ရွိသည့္ အေကာင္းဆံုးကိုသာ ေပးျမဲ သင္ေပးပါ။

Shan music

some Proverb

Don't Judge a book by its cover.

(eg.don't judge a person by their apparent./ You cannot form an opinion about someone based on how they look.)

Don't make a mountain out of a molehill.

(eg.To make a mountain out of a molehill means you are over-reacting, or making a small problem (molehill) seem bigger than it is (a mountain).)

It's no use crying over spilt milk.

(eg.If the milk has already spilled, you just have to clean it up. Nothing is helped by getting upset or feeling sorry for yourself - accept it and move on

His bark is worse than his bite.

(eg.
When someone seems mean or intimidating by what they say, but they would not actually do everything they say.)

reference from my teacher' Hannah Cann'

လꨤꨯးယူꨲလꨯꨳꨓꨮ္းတူင္ဝုင္းꨀူꨓ္း

1.    ꨟꨮ္ꨳေမꨣယုမ္ꨵ

2.    ꨟꨮ္ꨳပူိꨓ္ꨳလꨯꨳသူိဝ္းꨅꨮ္ လꨯꨳယုမ္ꨵယြꨓ္ꨵꨟဝ္း။

3.    ꨕြင္းꨟꨱတ္းꨀꨤꨓ္ေꨀꨣꨳဝꨯꨵꨅꨮ္မꨓ္ꨳမꨓ္ꨳေသꨟꨱတ္း၊ ယꨣꨲꨀုမ္ꨲမုိင္ꨵꨁူဝ၊္ ေသဝူꨓ္ꨵတꨤင္ꨲလြင္ꨳ။

4.    ေတလꨯꨳပꨱꨓ္ꨀူꨓ္းေမꨣမုိတ္ꨳ။

5.    ယꨣꨲလꨤတ္ꨳသူပ္းꨁꨰင္ ။

6.    ယꨣꨲေပꨅြပ္ꨲꨟူꨵꨅြပ္ꨲꨟꨓ္ꨓꨣꨲꨕꨰဝ္၊ ယꨣꨲေပေသꨵသြမ္းပူိꨓ္ꨳꨘꨤꨯꨲလꨱဝ္၊ ယꨣꨲꨁီꨳေꨀꨵ။

7.    ယꨣꨲေပဝူꨓ္ꨵꨁꨮ္ꨳသင္ꨲသြꨓ္ပူိꨓ္ꨳ။

8.    ယꨣꨲꨁီꨳပြင္ꨵ၊ ယꨣꨲေမꨣေသꨵ။

9.    ယꨣꨲဝꨯꨵꨅꨮ္ဝꨣꨳꨅꨤတ္ꨳပꨤꨓ္ꨟဝ္းꨓꨯꨵꨟꨤꨯꨵꨓꨣ။

10. ပူိꨓ္ꨳလꨤတ္ꨳသင္ ꨟꨱတ္းသင္ေꨀꨣꨳ ꨟꨮ္ꨳꨟꨓ္ꨀꨣꨳꨁꨓ္ပူိꨓ္ꨳ။ (ꨡꨓ္ထုꨀ္ꨲလီꨡဝ္)

11. ယꨣꨲေပꨟꨱတ္းမူိꨓ္ꨓင္ꨡမ္ꨲꨟူꨵꨡမ္ꨲꨟꨓ္ꨓူိဝ္ပူိꨓ္ꨳ။

12. ယꨣꨲေပထꨤင္ꨲယꨮ္ꨲတူဝ္ ꨟဝ္းꨟူꨵꨀူꨶလြင္ꨳ။

13. မꨤင္ꨡꨓ္ေꨀꨣꨳ လူဝ္ေမꨣꨡမ္လပ္ꨵဝꨯꨵ။(ꨟူꨵယူꨲေꨀꨣꨳယဝ္ꨵ)

14. ယꨣꨲဝꨯꨵပူိꨓ္ꨳတꨰမ္ꨲꨓꨣꨲꨕꨰဝ္။

15. ေတလꨯꨳေမꨣဝꨯꨵꨅꨮ္ꨀꨮꨤင္ꨳ။